CrossFit Whip

Tag: Weighted Pull-up

It was a fun golf weekend and then I walked 18 holes yesterday as well to play four days in a row. Should have exercised yesterday instead because I couldn’t string together good shots! Out in the garage during lunch today.

No B.S. Bench Press

9×45#

6×95

6×135

3×175

3×205

3×225

5x3x240

Haven’t got in a workout from the program since last Sunday, but did get a little benching in during a metcon least week. This second cycle doesn’t seem to be progressing as well, which may have something to do with my inconsistent training lately because of so much golfing. Today’s working sets should have been in the 240-245 range but I stuck with the low end and it was plenty difficult. I’d probably feel more confident with a spotter instead of just spotter arms on the rig.

Went to the gym at 4pm. Hadn’t been there since Thursday!

Warm-up

3 Sets

10 Reverse Hypers (160#)

2 Rounds

5 Strict Pull-ups

10 Box Jumps (20″)

15 Sit-ups

20 PVC Pass Throughs

Strength

5 Split Jerks

5 Weighted Pull-Ups (15#)

Since it was set for 5 working sets, I did the pull-ups after the first five sets of jerks to get them out of the way. All TnG sets on the jerks where I went right in to the dip when lowering the bar. Wore my belt for 155# and up, doing 45-95-115-135-155-175-195#. Obviously could have gone heavier since I was still able to TnG them, but that was enough after bench pressing earlier.

Conditioning

15:00 AMRAP

8 Pull-Ups

8 Alt. DB Snatch (50#)

8 Box Jumps (30″)

The Rx was a 70# dumbbell for the snatches, which we don’t even have and isn’t necessary unless you’re a Sanctionals type athlete.

I wore grips and didn’t use the holes so I could easily flip them around for the snatches. Was able to do every set of pull-ups unbroken. I bitched out on a set or set and a half of snatches during the first half of the AMRAP and changed hands at the ground for those. Otherwise I switched hands in the air for the rest. The box jumps were just slow because I was stepping down and then would take a step back from the box as well. Got through 8+18.

I thought about doing one of the Year of the Engine workouts in the evening, but I was tired.

Midline

Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.

Active Life – Bulletproof Shoulders 20

Skipped ahead a workout.

3 Sets

100m Single Arm Overhead Carry (53# KB)

90s Rest

Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.

Active Life – Bulletproof Shoulders 12

Supposed to be 70 meters with 88 pounds, but I didn’t want to use the handle with plates and 70 pounds is the heaviest KB I have so I walked 100 meters.

Strength

6 Weighted Pull-ups (20#)

5 Power Snatches (45#)

6 Weighted Pull-ups (20#)

5 Power Snatches (75#)

6 Weighted Pull-ups (20#)

5 Power Snatches (95#)

6 Weighted Pull-ups (20#)

5 Power Snatches (115#)

6 Weighted Pull-ups (20#)

Figured I might as well warm up my snatches in between the sets of pull-ups.

Conditioning

E2M – 5 Sets

5 Touch-n-go Power Snatches (135#)

20 Hand Release Push-ups

Made it through! First round of snatches was done with 1:44 left and push-ups done with 1:03 left. I think I kept the same pace for the second round of snatches, but then every round got slower. Push-ups got slower every single round. My final round of snatches was done with 1:35 left and after the push-ups there was only 12 seconds to spare. I don’t think I would have made it through a 6th round in two minutes.

Gymnastics Strength

Conditioning

3 Rounds

1:00 Box Jump Overs (24″)

30s Rest

1:00 Hand-to-hand KBS (44#)

30s Rest

1:00 Russian Twists (44#)

30s Rest

1:00 Single Arm S2OH (44#)

30s Rest

Didn’t expect it to hurt so much, but should have known with interval work. I went 23-22-23 on the box jumps, 32-33-34 on the kettlebell swings, 50-54-58 on the Russian twists, and 30-30-34 on the shoulder to overheads. I did a mixture of push jerks and push presses depending on how fast I wanted to rep them out.

We might not be Dairy Queen, but we have pretty good Sundays.

Midline

4 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10s Hollow Hold

1:00 Rest

**Try to do each round unbroken

Realized we had been missing out on the rest the last couple of times we did this. Also forgot that you’re supposed to keep your feet off the ground and reach out overhead on the tuck-ups. I got through the first two rounds unbroken, but then had to break it up a bunch on rounds three and four. Finished in 6:34.

Got rained out for golf again. Well not quite a rain out at the time, but the course was closed because we’ve had so much rain. Went to the 4pm class.

Warm-up

2 Rounds

300m Row

5 Strict Pull-ups (fat bar)

10 Shoulder Presses (45#)

15 Air Squats

Strength

Warmed up shoulders some more with 6×95# and 4×115#.

5 Sets

2 Shoulder Presses (135#)

5 Weighted Pull-ups (20# DB in feet)

Was supposed to be at 85%, but no idea what my shoulder press is these days. Ended up being a good choice in order to keep form. Been awhile since I’ve done some strict pull-ups.

Conditioning

E3M – 6 Rounds

200m Run

12 Double Dumbbell Thrusters (40#)

12 T2B

This as an EMOM type workout is evil because you really have to go unbroken on the thrusters, which I wouldn’t do if it were an AMRAP. First round was done in 2:12 and then 2:16 for the second. Third was around 2:30-2:40 I think and in the fourth I had to start doing singles on the T2B, so I ran over time and took off for the run without any rest. Needless to say it was a very slow run there and on the final one. Turned into survival mode at that point. I got through the thrusters unbroken again and had to do all single T2B. Was about a minute late heading out for the 6th round and only had time for 8 thrusters before the clock hit 18:00. I had no intention of finishing out that final round today! Another high volume toes-to-bar day with 60 reps since I didn’t do the last set of them. Hopefully my stamina for them starts improving.

If that’s an AMRAP from the start I definitely go 7-5 on the thrusters, which would keep my heart rate down and maybe even get me through all six rounds. That run right into the thrusters sucks and the reps just add up after all those rounds. I was struggling with the 40# in the last couple rounds and the Rx was 53# kettlebells.

In at 10am this morning to finish out this cycle of the Rowing WOD and then shift focus to gymnastics. Moved around, did some bottom squat holding and pass-thrus to warm-up. Nothing crazy.

Rowing WOD Week 17 Session 2

10:00 AMRAP

Buy-in: 50 Burpees over the rower

MAX distance Row

First 25 burpees were done in about 1:05 and finished off the 50 in 2:44. Was pulling before the 7:00 minute mark. Legs just had nothing left after those jumps back and forth. Was struggling just to keep it under 2:00/500m. Was able to pick up the pace in the last minute or so. Make it 1,829 meters. There was some foot transition practice programmed too but I skipped it.

Weighted Pull-up

A couple of guys at work had done a max weight pull-ups a couple of months ago and it sounded like fun for today. I went 25-35-53-62-70-75-80#.

Conditioning

4 Rounds

2 Legless Rope Climbs (13′)

8 Shuttle Runs (54′)

40 DU

Felt like doing something else and have been wanting to climb the rope. Didn’t even set the clock, just did work. All successful climbs, but had to take some rest between reps. Missed once in the 3rd set of dubs.

Warm-up

Accessory

Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.

Weightlifting

E2M 20:00

Power Snatch

Hang Squat Snatch

OHS

Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.

Conditioning

200m Run

40 T2B

200m Run

Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.

Midline

4 Rounds NFT

30s Hollow Hold

50 Double Unders

First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.

Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.